If there’s one change that can make a big difference to your health in your 40s and beyond, it’s eating more fibre.
To be fair, eating enough protein and doing consistent strength training both fall very much into the category of highly impactful changes too. But fibre is under-rated.
Most women don’t realise how powerful this humble nutrient is. Not just for digestion and gut health, but for heart health, cholesterol, blood sugar, and hormonal balance too. These are all areas that naturally become more important during and after menopause.
In this post, you’ll discover:
✅ Why fibre is so important for women over 40
✅ How much you need each day
✅ The best high-fibre foods
✅ Practical, easy ways to reach the recommended 30 g of fibre daily
Why Fibre Matters So Much After 40
As oestrogen levels decline in perimenopause and menopause, the risk of heart disease, high cholesterol, weight gain, and digestive changes all go up.
This is where fibre becomes your best friend. It supports every one of these areas, and helps your body stay healthy through hormonal changes. Let’s break down the benefits a bit more:
1. Supports Heart Health and Lowers Cholesterol
Soluble fibre binds to cholesterol in the gut and helps remove it from the body.
This reduces “bad” LDL cholesterol and protects your heart.
After menopause, oestrogen’s protective effect on the cardiovascular system drops, so eating enough fibre is one of the best natural ways to look after your heart.
2. Balances Blood Sugar and Reduces Cravings
Fibre slows the absorption of sugar into your bloodstream, preventing sharp rises and crashes in blood sugar.
This helps to steady energy, reduce cravings, and support long-term metabolic health.
3. Feeds a Healthy Gut Microbiome
Fibre acts as a prebiotic – food for your good gut bacteria.
A healthy gut supports digestion, immunity, mood, and even hormone metabolism, which can ease bloating and help your body function more effectively during menopause.
4. Supports Weight Management
Fibre adds volume to food and slows digestion, keeping you fuller for longer.
That can make a big difference to appetite, snacking, and reaching and maintaining a healthy weight.
5. Keeps Digestion Regular
Hormonal changes and a more sedentary lifestyle can make constipation more common.
Fibre adds bulk to stools and keeps things moving, helping you feel lighter, less bloated, and more comfortable.
How Much Fibre Do You Need?
The UK recommendation for adults is 30 g of fibre per day, but most people only get around 15-18 g.
For women in midlife, hitting that 30 g target can help to:
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Lower cholesterol and blood pressure
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Improve blood sugar balance
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Support gut and hormone health
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Reduce the risk of bowel cancer and colon cancer
The Best High-Fibre Foods
There are two main types of fibre, and both are essential:
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Soluble fibre: found in oats, beans, lentils, peas, apples, and flaxseeds. Helps lower cholesterol and balance blood sugar.
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Insoluble fibre: found in wholegrains, nuts, seeds, and vegetables. Supports regular bowel movements and digestive health.
Top High-Fibre Foods
Wholegrains – oats, brown rice, wholemeal bread, quinoa, barley
Legumes – lentils, chickpeas, beans, peas
Fruit – apples, pears, raspberries, oranges
Vegetables – broccoli, carrots, peas, sweetcorn, leafy greens
Nuts & seeds – almonds, chia seeds, flaxseeds, sunflower seeds
Reaching 30 g per day doesn’t require a full diet overhaul. Porridge oats topped with berries and chia seeds (8–10 g) Wholegrain toast with avocado or nut butter (5–7 g) Smoothie with spinach, oats, flaxseeds, and fruit (6–8 g) Swap white rice, bread, and pasta for wholemeal or brown versions Add barley or quinoa to soups and salads Try oatcakes or wholegrain crackers for snacks Stir lentils into curries, soups, or bolognese Add chickpeas or beans to salads and wraps Enjoy hummus as a dip or sandwich spread Add a mix of colourful vegetables to every meal Keep frozen veg on hand for quick, healthy sides Grate carrots, courgette, or spinach into sauces and stews Apple with skin + handful of almonds (6–7 g) Carrot sticks with hummus (4–5 g) Greek yoghurt with flaxseeds and berries (5–6 g) Air-popped popcorn (3–4 g per cup) Chia, flax, and sunflower seeds are small but mighty.
Breakfast: Porridge with raspberries and chia seeds – 10 g Total: 41 g fibre — comfortably over the daily goal! If your current diet is low in fibre, increase it slowly to give your gut time to adjust. Fibre isn’t just for digestion and regular bowel movements – it’s a foundation of good health, especially in midlife. For women over 40, eating enough fibre can: Lower cholesterol Support heart health Balance blood sugar Feed a healthy gut microbiome Support weight management and hormonal health By making small, consistent changes – such as adding beans, choosing wholegrains, snacking on fruit and nuts – you can easily reach your 30 g daily goal and feel the benefits within weeks. Your heart, gut, and hormones will thank you. If you’d love some guidance to eat well, feel confident in your body, and build habits that last – especially through menopause – I can help.Simple Ways to Eat More Fibre
Here are some easy, realistic changes that add up fast:1. Start Your Day with Fibre
2. Choose Wholegrains
3. Add Beans, Lentils, or Chickpeas
4. Fill Half Your Plate with Veggies
5. Snack Smart
6. Sprinkle Seeds on Everything
Add them to porridge, yoghurt, or salads – 1 tablespoon adds 2–3 g of fibre.
A Sample Day That Reaches 30 g Fibre
Snack: Apple with almonds – 6 g
Lunch: Wholemeal wrap with hummus, chicken, and salad – 8 g
Dinner: Lentil and vegetable curry with brown rice – 12 g
Snack: Greek yoghurt with flaxseeds and blueberries – 5 gMake Sure to Increase Fibre Gradually
Add one or two new high-fibre foods each week, and make sure you’re drinking plenty of water. Fibre needs fluid to do its job well.The Bottom Line (no pun intended)
For an infographic carousel guide to what foods are highest in fibre, check out my Instagram post here:
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